(240) 317-5303

Saturday 11/30

“Chipper”

With Partner, break work as desired

30 pull ups

50 wall balls (20/14)

50 sit ups

100 kb swings (1.5/1)

Every 2min both partners complete 10 burpees

L2: ring rows, (16/12), (1/.5)

Friday 11/29

WOD

5 Burpees

25 DB hang cleans (35/25)

5 Burpees

25 DB Hang clean and Jerks (35/25)

5 burpees

25 DB snatches (35/25)

5 burpees

25 DB clusters (35/25)

5 burpees

L2: (25/17.5)

L1: Scale as needed

Thursday 11/28

Thanksgiving with the Girls

“Angie’s House”

20 pull ups

20 push ups

20 sit ups

20 air squats

“Helen’s House”

400m Run

21 KB swings (1.5/1)

12 Pull ups

“Frans House”

15 Thrusters (95/65)

“Nancy’s House”

400m Run

15 Overhead Squats (95/65)

“Grace/Isabela’s House”

20 Ground-to-overhead (95/65)

“Kelly’s House”

400m Run

30 Box Jumps (24/20)

30 Wall balls (20/14)

L2: (75/55) (1/.5) (20/16)

L1: (45/35)

Wednesday 11/27

For Time

800m Run

50 Dips

50 Sit ups

800m Run

L2: Box Dips

L1: Box Dips,  scale run as needed

Tuesday 11/26

Crossfit Total 

Build to 1 rep max of

Back Squat (15min)

Strict Press (10min)

Deadlift (20min)

Three attempts at each weight

Monday 11/25


AMRAP 20

15 cal ROW

15 Box Jumps (24/20)

15 Sumo DL High Pull (115/75)

L2: (20/16) (95/65)

L1: Scale as needed

Saturday 11/23

WOD

Synchronize with Partner

AMRAP 12

3 Wall balls (20/14)

3 Burpee box jumps (24/20)

6 Wall balls

6 Burpee box jumps

Continue counting by 3’s

L2: (14/10)

L1: Scale wall ball height

Friday 11/22

WOD

Death by Power Cleans

(155/105)

L2: (115/75)

L1: scale as needed

Thursday 11/21

WOD

4 RFT

500m Row

12 Shoulder to Overhead (135/95)

L2: (115/75)

L1: (95/65)

Wednesday 11/20

WOD 

For Time

50 Double Unders

10 Burpees

40 Double Unders

10 Burpees

30 Double Unders

10 Burpees

20 Double Unders

10 Burpees

10 Double Unders

10 Burpees

L2: 2:1 Double Unders